The Ketogenic Diet 101: A Beginner's Guide

Jan 26 , 2018

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The Ketogenic Diet 101: A Beginner's Guide

How to eat a keto diet based on real foods. Know what to eat, what to avoid.

Written by Junru Tan.

What Is The Keto Diet?

 

Well known for being a low in carb and high in fat diet, the ketogenic diet is loaded with many health benefits and have helped thousands of people lose weight efficiently. Contrary to popular belief, eating fat doesn’t make you fat. Demolishing this myth, studies found that a diet rich in dietary fats and vegetables, such as the Mediterranean diet, does not promote weight gain.

 

Ketogenic Food Pyramid

The ketogenic diet reduces carbohydrate intake by replacing it with health fats, putting your body in a metabolic stated called ketosis state. In ketogenic state, your liver starts producing ketones that will be burned as the primary energy source, causing your body incredibly efficient at burning fats for energy.

Basically, a typically keto diet consist of 5% carbohydrate, 25% meat and 70% fats:

Carbohydrates - Keeping it to a maximum of 5% of your total daily, this should make up of mostly green cruciferous vegetables.

Protein - While protein is essential for muscle retention and muscle building, eating too much can keep you out of Ketosis. The recommended protein intake is about 25% of your daily calorie intake. Excellent sources of protein are: Fatty cuts of meats, salmon, eggs, full fat cheeses.

Fat - A dominant portion of this diet comprises of healthy fats that come from Saturated Fats & Monounsaturated Fats. Some sources includes butter, coconut oil, avocado, and macadamia nuts.

Food to avoid: sugars, starches, grains, bread, pasta, fruits (except avocado and berries), milk, fat reduced cheeses and creams.

What's The Benefits?

There are numerous benefits that come with being on Keto, from weight loss to increased energy levels to therapeutic diet applications. Anyone can safely benefit from following a low-carb, high-fat diet. Here's a short list of the benefits you can recieve from a ketogenic diet.

Weight Loss & Increased Energy Levels - On Keto, your body fat becomes a primary energy source and as the body's insulin (the fat storing hormone) levels drop, your body turn into a fat burning machine. Keto-ers also feel more satiated throughout the day with increased energy levels, both physical and mental. Thus, experiencing fewer cravings and have more control.

Control Blood Sugar - Going on a keto diet naturally helps to lower glucose and insulin in your blood due to the tupe of foods you eat. Compared to low-calorie diets, studies shown that this particular diet is more effective to manage and prevent diabetes.

If you're pre-diabetic or have Type II diabetes, consider a ketogenic diet to steady blood sugar levels.

Clears Up Acne - It's a common sign to experience improvements in your skin. One study discovers a connection between high-carb eating and increased acne. The reduced in diary intake and following a wholesome diet can help with skin inflammation.

Example Recipes

This Paleo Chicken Curry Recipe is a simple, flavourful dish. Made with zucchini, cherry tomatoes, and onions, and combined with cauliflower "rice", this Indian-inspired dish makes a great meal. Recipe: MyNaturalFamily.com

Ingredients:

  • 2 Tbs Olive Oil (or oil of your choice)

  • 8 Chicken Thighs (boneless skinless), cut into 1" pieces

  • 1 Large Onion (cut into large chunks)

  • 3 Small Zucchini (Cut half lengthwise and thickly sliced)

  • 1 tsp Garlic (minced)

  • 1 Tbs Curry Powder

  • 1/2 Tsp Paprika

  • 2 Tsp Real Salt

  • 2 cans Coconut Milk (about 15 oz each)

  • 1 cup tomatoes

  • Cilantro (to garnish)

Instructions:

  1. Heat the olive oil in a stock pot to high heat. Add the chicken and cook until chicken pieces are browned on both sides. Remove the chicken from the pan and set aside, keeping the remaining oil in the stock pot.

  2. Add the onion and zucchini and saute until lightly browned. Add the garlic, curry powder, paprika, and salt and saute for 30 seconds.

  3. Add the chicken back into the pot, along with the coconut milk. Bring to a boil.

  4. Reduce heat to a simmer, cover the pot with a lid, and let simmer for 30 minutes, or until chicken is tender. Add the tomatoes to the pot in the last 5 minutes of cooking.

  5. Serve in a bowl with the coconut broth, like a soup. Top with cilantro.

Love meat or burgers? This jalapeño cheddar filled burgers are deliciously juciy and tender. Recipe: BestRecipeBox.com

Ingredients:

  • 28 oz beef

  • 2 Tbs finely minced onion

  • Salt & pepper to tast

  • 2 oz. shredded cheddar cheese

  • 1/4 Ts garlic powder

  • 1 fresh jalapeno pepper , diced (seeds removed if you prefer less spice)

  • 1 Tbs olive oil

  • Hamburger Buns & Toppings as desired

Burger condiments:

Instructions:

  1. Combine the ground beef, Worcestershire sauce, garlic, salt and pepper in a bowl. Mix together well.

  2. Roll the beef into 6 balls. Split each beef ball in half and flatten out to your preferred patty size. Place about 2-3 tablespoons cheese in the center of one patty, then top with the other patty and seal the edges by pinching and smoothing with your fingers.

  3. Gently press flat, double checking there are no opening for the cheese to escape when the burgers cook.

  4. Cook on a grill or skillet over medium high heat (usually about 3 minutes per side). Toast the buns and serve with your desired burger toppings.

Try these bite-sized Pistachio Chocolates for a delicious keto treat! Recipe: AllDayIDreamAboutFood.com

Ingredients:

Instructions:

  1. Grind your pistachios into small pieces and dry roast in a pan over a low heat, moving them around with a spatula regularly until they are browned evenly. This should take a few minutes.

  2. Melt the grated dark chocolate in a Bain Marie (a bowl over simmering water). You could also do it in a microwave for 30 seconds, checking every 10 seconds.

  3. Once the dark chocolate is melted, add the sifted cocoa, sea salt and sugar and stir.

  4. Pour the chocolate mix into an ice cube tray or into small silicone moulds.

  5. Place in the freezer for 5 minutes until the top is beginning to set

  6. Remove the chocolate tray from the freezer and add the pistachios. This way some pieces will stay on the top and look pretty.

  7. Freeze for a further 15 minutes until set (or put in the fridge for 2 hours).

Most of the ingredients stated in each recipe can be found on our site! Simply click on the ingredients and they will link you over to the product page. Our products are halal-certified, natural or both!

Have fun learning, cooking and shopping at www.aladdinstreet.com.sg.


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